Monday, May 10th
WORKOUT
3 SETS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – DB Hang Muscle Cleans
1:00 – Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/545294335/eb999c4384
Tuesday, May 11th
BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
NCMETCON ATHLETE VIDEO https://vimeo.com/545293872/be39623b5f
Wednesday, May 12th
STRENGTH
3-3-3-3
Shoulder to Overhead*
*Taken from the rack. Build to a Heavy 3-Rep.
(Score is Weight)
WORKOUT
FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats
(Score is Time)
NCMETCON ATHLETE VIDEO https://vimeo.com/545293669/9321f344d3
Thursday, May 13th
WORKOUT
3 SETS ON A 7:00 RUNNING CLOCK…
800m Run
15 Hand Release Push-Ups
15 Deadlifts (185/135)|(135/95)
Max Sit-Ups in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
OPTIONAL FINISHER
3 SETS FOR REPS
1:00 Slow Crossbody Mountain Climbers
:30 Rest
1:00 Slow Leg Raises
-Rest 1:00 b/t Sets-
(Score is Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/545293483/5d0c5392a6
Friday, May 14th
STRENGTH
6-4-4-2
Back Squat*
*Build to a Moderate-Heavy 2-Rep.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.
(Score is Rounds + Reps)
NCMETCON ATHLETE VIDEO https://vimeo.com/545293230/b844bba9ea
Saturday, May 15th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex:
1 Hang Clean Pull
+ 1 Hang Muscle Clean
+ 1 Hang Power Clean
(Score is Weight)
NCFIT BENCHMARK WORKOUT
“PICK YOUR POISON”
IN TEAMS OF 2…
10 ROUNDS FOR TIME*
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Time)
Or…
10 ROUNDS FOR TIME*
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders
(Score is Time)
*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).
NCMETCON ATHLETE VIDEO https://vimeo.com/545293007/bed293f9dc